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Whey vs. American cheese — In-Depth Nutrition Comparison

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What are the differences between whey and American cheese?

  • American cheese is richer than whey in calcium, phosphorus, vitamin B12, selenium, zinc, vitamin A, and iron.
  • American cheese's daily need coverage for calcium is 100% more.
  • The amount of sodium in whey is lower.
  • The glycemic index of American cheese is lower.

We used Whey, sweet, fluid and Cheese, pasteurized process, American, without added vitamin D types in this article.

Infographic

Whey vs American cheese infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +22%
Contains less SodiumSodium -96.8%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +2123.4%
Contains more IronIron +950%
Contains more CopperCopper +1050%
Contains more ZincZinc +1815.4%
Contains more PhosphorusPhosphorus +1293.5%
Contains more ManganeseManganese +4000%
Contains more SeleniumSelenium +963.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Whey
Whey
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B6Vitamin B6 +74.2%
Contains more Vitamin B12Vitamin B12 +435.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +126.3%
~equal in Vitamin B3 ~0.076mg
~equal in Vitamin B5 ~0.403mg

All nutrients comparison - raw data values

Nutrient Whey American cheese DV% diff.
Calcium 47mg 1045mg 100%
Phosphorus 46mg 641mg 85%
Saturated fat 0.23g 18.057g 81%
Sodium 54mg 1671mg 70%
Vitamin B12 0.28µg 1.5µg 51%
Fats 0.36g 31.79g 48%
Protein 0.85g 18.13g 35%
Cholesterol 2mg 100mg 33%
Selenium 1.9µg 20.2µg 33%
Vitamin A 3µg 250µg 27%
Zinc 0.13mg 2.49mg 21%
Monounsaturated fat 0.1g 8.236g 20%
Calories 27kcal 371kcal 17%
Polyunsaturated fat 0.011g 1.286g 9%
Iron 0.06mg 0.63mg 7%
Vitamin B2 0.158mg 0.234mg 6%
Copper 0.004mg 0.046mg 5%
Vitamin E 0mg 0.8mg 5%
Choline 16mg 36.2mg 4%
Magnesium 8mg 26mg 4%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Vitamin K 0µg 2.6µg 2%
Folate 1µg 8µg 2%
Vitamin B6 0.031mg 0.054mg 2%
Vitamin B1 0.036mg 0.015mg 2%
Manganese 0.001mg 0.041mg 2%
Potassium 161mg 132mg 1%
Vitamin C 0.1mg 0mg 0%
Carbs 5.14g 3.7g 0%
Net carbs 5.14g 3.7g N/A
Sugar 5.14g 2.26g N/A
Vitamin B3 0.074mg 0.076mg 0%
Vitamin B5 0.383mg 0.403mg 0%
Trans fat 1.144g N/A
Tryptophan 0.013mg 0.232mg 0%
Threonine 0.054mg 0.772mg 0%
Isoleucine 0.047mg 0.938mg 0%
Leucine 0.078mg 1.716mg 0%
Lysine 0.068mg 1.516mg 0%
Methionine 0.016mg 0.475mg 0%
Phenylalanine 0.027mg 0.939mg 0%
Valine 0.046mg 1.187mg 0%
Histidine 0.016mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +38.9%
Contains more WaterWater +135.1%
Contains more ProteinProtein +2032.9%
Contains more FatsFats +8730.6%
Contains more OtherOther +1177.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +8136%
Contains more Poly. FatPolyunsaturated fat +11590.9%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.